Victoria
Warm-Up:
Coach’s
WOD prep:
Practice row and burpees
30 seconds for each. This will help determine your numbers for the WOD.
WOD:
“FORTITUDE” (courage in pain or adversity)
compare from 7/22/18
Alternating Minutes for 15 Rounds in 30 minutes
Even Minutes: 15/12 Calorie Row
Odd Minutes: 15 Burpees over the rower
Athletes alternate between calories on the rower and burpees each minute, every minute on the minute (EMOM). You will have the whole first minute to complete a 15/12 Calorie Row, then rest until the top of the next minute. Then you have the whole next minute to complete 15 burpees.
Strategy: Finding a steady pace to stick to for the majority of this workout is the name of the game. The difficulty will undoubtedly increase in the later rounds, but being able to stay calm and keep the heart rate down in the earlier rounds will better guarantee success in the second half of this thirty minute effort. Quick transitions to and from the rower gain back precious seconds and allow athletes to work for the full minute each round. Fast is smooth, smooth is fast.
Scaling: These numbers are meant to be challenging, but ideally something that you can complete between 30-50 seconds each round. Some modification options would be to bring the rep numbers down to somewhere between 10-15, to make each minute:30 to :45 seconds on and :15 to:30 seconds off, or to bring down the total number of rounds. It is better to pick a modification from the beginning and stick to it than it is to modify in the middle of the workout.
Post WOD:
Foam roll for 5 minutes
CFS Brief:
Come join the the CrossFit Synergistics Spartan Team!
Boston Sprint – Saturday, May 11th 2019
Charlton, MA
2:00 pm start time.
Kids 14 to 17 may participate with an adult.
Below is a link for a Spartan 60% off Groupon as well as the link to sign up for the Spartan race!
(We don’t know how long the Groupon will be active for so act quick!)
Register under the CrossFit Synergistics team for the 2:00 pm start time.
Click here for the 60% off Groupon
Email John with any questions john@cfsyn.com.
We will be having Spartan team training on Saturdays @11:30 am.
FORTITUDE: 10/8. Probably too low but first WOD since last Wednesday so happy to be back. Big 6:30 class today😀
“Breakfast Wednesday” tomorrow. Everyone welcome. Meet at the box at 7:30am and we’ll decide where to go.
12/12… i learned the hard way in July (going for 15/15)…12 was a good number to keep the intensity high with ~:30s rest each round. 12 still hurt plenty!
Yikes. Glad to have Rob next to me flying through those burpees to keep me going! I couldn’t see the clock from where I was, and I’m still not sure if that was good or bad! My version of what round we were on was different than reality…
I maintained 9 cals/8 burpees throughout, though my rests got shorter towards the end! Glad I slept in an extra hour and joined the 6:30 class!
12/10 with regular ole burpee’s
FORTITUDE
With Joe A
12 cal row
10 Burpees
Next time
13,11
Next time?🙄😳🤮
13/11 next time Joe?
@ Victoria — you are supposed to smile when you look at the camera. 🙂
Looking strong!
Fortitude:
5@ 12/10, 4@ 12/9
I was then “adjusted” by John, next 6 were 12/10
Got a little spicy in the middle rounds.
13 – Yes
11 – Um…No
150 Burpee’s is just fine, thank you
Always good to have you back at the 6:30 Ilana!
Fortitude: 8/8 was just good! Apparently next time I should shoot for 9/9 =o
10/10
Next time going for 11 or 12 if I’m feeling stupid.